Your body needs zinc daily for immune cells to work, wounds to close, and DNA to copy itself during cell division. This Daily Value is a target, not a ceiling: most people benefit from meeting it, and your label's percentage tells you how much one serving contributes to that goal.
Zinc concentrates in animal muscle and shellfish, then in seeds, legumes, and whole grains. The ranking below shows raw concentration per 100 g, but bioavailability matters; compounds in plants can bind zinc and reduce how much your body absorbs, so a plant-based food may look higher on this table than it performs in practice.
On a vegetarian or vegan diet, legumes and seeds become your primary sources, but phytates in these foods bind zinc and lower absorption. Fortified cereals and nutritional yeast provide an alternative route. Soaking, sprouting, and fermenting legumes and grains can reduce phytate content and improve zinc uptake, though they do not eliminate it.
FDA daily value: 11 mg
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Showing 5501–5550 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5501 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5502 | Turnips, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5503 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5504 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5505 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5506 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5507 | Celtuce, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5508 | Cauliflower, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5509 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5510 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5511 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5512 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5513 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5514 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5515 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5516 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5517 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5518 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 5519 | Frozen novelties, juice type, juice with cream | Sweets | 0.27 mg | 2% | USDA_SR |
| 5520 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.27 mg | 2% | CNF |
| 5521 | Tea, chai latte, prepared with whole milk | Beverages | 0.27 mg | 2% | CNF |
| 5522 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5523 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5524 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5525 | Dessert, frozen, juice with cream | Sweets | 0.27 mg | 2% | CNF |
| 5526 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.27 mg | 2% | CNF |
| 5527 | Tomato, crushed, canned | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5528 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.27 mg | 2% | CNF |
| 5529 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 0.27 mg | 2% | CNF |
| 5530 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 0.27 mg | 2% | CNF |
| 5531 | Cake, fruitcake, commercial | Baked Products | 0.27 mg | 2% | CNF |
| 5532 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.27 mg | 2% | CNF |
| 5533 | Turnip, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5534 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5535 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5536 | Cauliflower, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5537 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5538 | Taro, cooked | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5539 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5540 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5541 | Celtuce, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5542 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5543 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.27 mg | 2% | CNF |
| 5544 | Currant, european black, raw | Fruits and fruit juices | 0.27 mg | 2% | CNF |
| 5545 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 0.27 mg | 2% | CNF |
| 5546 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 0.27 mg | 2% | CNF |
| 5547 | Dessert topping (non dairy), powdered, prepared with whole milk | Dairy and Egg Products | 0.27 mg | 2% | CNF |
| 5548 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.26 mg | 2% | USDA_FF |
| 5549 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.26 mg | 2% | USDA_FF |
| 5550 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 0.26 mg | 2% | USDA_SR |
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